So, now that the 30 (actually 31!) days of workouts are done … what should you do next?

Well, there are plenty of options. First and foremost, if you have been following them – keep doing what you’ve been doing! Keep working out, eating right, and doing some form of cardio on a consistent basis. What most people who claim to have the “secret” to getting (and staying) in shape won’t tell you, is this: There is no secret. It takes consistent effort and dedication to reach your goals.

(Related: See The 31 Days Of Olympia Prep Workouts Here!)

That, of course, and the right plan – which you all have been following for the past 31 days!

So enough talk, on to the options, and the answer to your question – “What Should I Do Now?”

 

OPTION #1: Repeat the 30 (actually 31) days of workouts

Yes, it’s that simple. You can just continue doing what you were doing and follow the calendar for another month. Each of the 31 days of weight workouts (aside from the cardio) was different, in some way. So sticking to that exact program for another month, with some minor tweaks to your cardio to keep things interesting, is a perfectly good plan to get results!

If you are looking for more cardio workouts, you can find a bunch of them here:

• A Week Of HIIT Cardio Workouts

• 5 High Intensity Cardio Workouts

• 4 Fat-Blasting Cardio Workouts

 

OPTION #2: Follow the 30 Days Of Workouts From March

I am sure most of you know, but for you newer members – this isn’t the first time we have done this! We also did 31 Days of my workouts in March of this year.

Check out all of the workouts here!

 

OPTION #3: Use The 30 Day Calendar – But Create Your Own Workouts!

You can follow the body part split on the calendar, tweak it slightly if you want, or create your own program entirely. All of the information is here, on this site.

If you are looking for different workout ideas – there are nearly 300 videos on this website! Just type the body part you are looking for into the SEARCH bar at the top right-hand corner of the website and you will see a ton of options. What do do if you don’t want to train the body pars from the video together? Let’s say you are looking to train Chest/Shoulders, but the workout that comes up is Chest/Arms – well just take all of the chest exercises from that video and combine them with exercises from a shoulder-training video.

For those of you who are wondering, here are some general guidelines for structuring your own workouts:

• For Chest, Back, Shoulders and Legs, I recommend performing at least 4-6 exercises for 3-4 sets of each exercise – equaling 15-24 sets total for that body part for your workout.

• For Legs, if you are training hamstrings, glutes and quads on the same day, I recommend doing 3 quad-focused exercises (barbell squats, front squats, hack squats, leg press, leg extensions), 2-3 glute focused (lunges, cable kickbacks, sumo squats) and 2-3 hamstring focused exercises at 3-4 sets of each for a total of 21-36 sets.

• For Biceps, Triceps, Abs and Calves, perform 3-4 exercises of 3-4 sets of each.

Obviously you can do more or less depending on your goals, your energy levels, and then intensity of your workout. This is also recommended for those who are doing split bodypart training – i.e. one or two muscle groups per workout – to ensure you are hitting each muscle from all angles.
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For even more information about creating your workout split, check out this article: How To Structure Your Workout Split For Your Goals.